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Golen Mix Calories
A mix of grains, nuts, and dried fruits
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Golen Mix (80 g) has 336 calories. That works out to 420 calories per 100 g. It contains 44 g of carbs, 8 g of protein, 12.8 g of fat and 5.6 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Golen Mix Nutrition Facts
Selected: 1 cup (medium) · 80 g
336
KCAL / 80G
Carbs
44g
· 16% DV
Protein
8g
· 16% DV
Fat
12.8g
· 16% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 10% · Fat 36%
Golen Mix nutrition facts table · 1 cup (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 336 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 1.76 g | 9% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 44 g | 16% |
| Fiber | 5.6 g | 20% |
| Protein | 8 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Golen Mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 80 g | 336 kcal |
| 2 tablespoon (small) | 20 g | 84 kcal |
| 1 piece (small) | 30 g | 126 kcal |
| 1 pack (mini) | 40 g | 168 kcal |
| 1 cup (small) | 50 g | 210 kcal |
| 1 pack (medium) | 80 g | 336 kcal |
| 100 g | 100 g | 420 kcal |
| 1 serving (medium) | 100 g | 420 kcal |
| 1 cup (large) | 120 g | 504 kcal |
| 1 cup (jumbo) | 160 g | 672 kcal |
Calculated from 420 calories per 100 g.
Frequently Asked Questions About Golen Mix
What is Golen Mix made of?
Golen Mix is a blend of grains, nuts, and dried fruits. The exact ingredients and proportions can vary by product, so check its package if you need to know which particular grains or fruits it contains.
How do you eat Golen Mix?
Golen Mix is generally eaten as-is, without cooking. Have it on its own as a snack or spoon it over yogurt or cereal; follow the package directions if your particular product gives preparation instructions.
Is Golen Mix a healthy snack?
Golen Mix can be a convenient snack, combining grains, nuts, and dried fruit in one mix. Its dried fruit and nuts make it easy to eat more than intended, so portion some into a bowl rather than snacking from the bag.
How should you store Golen Mix after opening?
Store Golen Mix in a cool, dry place in a tightly sealed container or resealed package. Keeping moisture and air out helps preserve its texture and freshness; follow any storage directions printed on the package.
Can you eat Golen Mix for breakfast?
Yes, Golen Mix works as a quick breakfast topping or bowl ingredient. Pair it with yogurt, milk, or another breakfast food, and add it just before eating if you want the grains and nuts to stay crunchy.
Does Golen Mix need to be cooked?
Usually, Golen Mix can be eaten without cooking. Because products can differ, check the package for preparation instructions before eating it, especially if the mix is sold as an ingredient rather than a ready-to-eat snack.
Can you put Golen Mix in yogurt?
Yes, Golen Mix can be mixed into yogurt for a simple snack or breakfast. Add it shortly before serving for a crunchier texture, or stir it in earlier if you prefer the grains and dried fruit to soften.
How is Golen Mix different from granola?
Golen Mix is a blend of grains, nuts, and dried fruits, while granola is typically made from baked clusters of oats or other grains. The names do not guarantee the same ingredients or preparation, so compare the specific products.
Can you make Golen Mix at home?
Yes, you can make a Golen Mix-style blend at home by combining grains, nuts, and dried fruit. Choose ingredients you enjoy, mix a small batch, and store it sealed in a dry place to help it stay fresh.
Is Golen Mix suitable for people with diabetes?
People with diabetes may be able to include Golen Mix, but its grains and dried fruit contain carbohydrates that can affect blood glucose. The right portion depends on an individual’s meal plan, so follow advice from your diabetes care team.
Golen Mix Vitamins & Minerals
Vitamins
B1
0.28mg · 23% DV
B3
2.24mg · 14% DV
B2
0.18mg · 14% DV
Vitamin E
2mg · 13% DV
Minerals
Manganese
0.88mg · 38% DV
Copper
0.24mg · 27% DV
Magnesium
64mg · 15% DV
Phosphorus
96mg · 14% DV
Potassium ⭐
280mg · 8% DV
Sodium
36mg · 2% DV
Golen Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Golen Mix
To burn the 336 calories in 1 cup (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Golen Mix?
Golen Mix brings together grains, nuts and dried fruit in a ready-to-eat blend. The exact ingredients can vary, so check the pack if you want to know which grains or fruit it contains.
It combines crunchy and chewy textures with sweetness from the dried fruit. You can eat it by the handful, spoon it over yoghurt or cereal, or pack some for a snack on the go. In Turkey, it also fits naturally into breakfast or alongside a cup of tea; elsewhere, it works much like granola-style trail mix.
The blend is energy-dense and provides fibre, with 7 g per 100 g. For a lighter bowl, use a modest portion and add plain yoghurt and fresh fruit.
How Nutritious Is Golen Mix?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Golen Mix Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Golen Mix Contain Allergens?
Contains these allergens:
Which Diets Is Golen Mix Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Golen Mix Fat Profile
SATURATED
1.76g
MONOUNSATURATED
5.2g
POLYUNSATURATED
5.44g
Omega 6:3 ratio 21.3:1
Above the ideal 4:1 (21.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.